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Mustard Roasted Fish
with mushrooms / spinach

Active: 40 minTotal: 40 min

Dijon mustard and tahini make a delicious sauce for oven roasted fish. Served over mushrooms and spinach this meal is full of protein, fiber, and flavor! This dish was featured in 2013 and received great reviews from our community.

Tags

Ingredients

Servings:
4
Metric
Mushrooms and Spinach:
  • Garlic - 2 cloves, chopped
  • Onions, medium - 1, diced
  • Mushrooms, any button - 16 oz, sliced (look for pre-sliced)
  • Pine nuts - 1/3 cup
  • Oil, cooking - 1 Tbsp
  • Thyme, dried - 1 tsp
  • Spinach, baby - 5 oz
Mustard Roasted Fish:
  • Parsley - 1 Tbsp, chopped
  • Lemons - 1/2, wedges
  • Fish, any white fish like tilapia or cod - 4 filets
  • Thyme, dried - 1/2 tsp
  • Lemon juice - 1 Tbsp
  • Capers - 1 Tbsp, drained and rinsed
  • Mustard, Dijon - 1 Tbsp
  • Tahini - 3 Tbsp

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Prep

  1. Garlic / Onions / Mushrooms - (If prepping right before cooking, get oven heating before continuing with prep.) Prep as directed. Store separately. (Can be done up to 5 days ahead)
  2. Parsley / Lemons - Prep as directed. Store separately. (Can be done up to 2 days ahead)
  3. Fish - Rinse and pat dry. Season with some salt and pepper.

Make

  1. Heat oven to 425F / 218C degrees.
  2. Combine thyme (portion for fish), parsley, lemon juice, capers, mustard, and tahini.
  3. Place fish in a baking dish. Spread tahini mixture over top of fish. Bake, uncovered, for 12 to 15 minutes depending on thickness of fish.
  4. While fish cooks, heat a skillet over medium-high heat. Toast pine nuts until golden, about 2 to 3 minutes. Remove from pan and set aside.
  5. Return skillet to heat and add oil and then onions to heated oil. Saute until starting to soften, 2 to 3 minutes.
  6. Add mushrooms and thyme (portion for mushrooms) and saute until mushrooms are tender, 3 to 4 minutes more.
  7. Stir in spinach and garlic. Cook until spinach is wilted, 2 to 3 minutes. Add pine nuts, remove from heat and season with some salt and pepper.
  8. Serve fish over mushrooms with lemon wedges on the side. The mustard / tahini turns into a natural sauce. Enjoy!

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Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Reviews

This meal has 31 reviews

I'm not normally a fan of fish but thought I'd give this one a try. The recipe worked perfectly, the fish seemed cooked well but it just was not to our liking at all. We really didn't like the spinach with the lentils either.

By: Katherine
Posted: Dec 06, 2018
Diet: Original

I loved the fish. I made another side dish so can't comment on the lentils but plan to make them another time.

By: Rachel
Posted: Dec 06, 2018
Diet: Original

Delicious sauce for baking fish. My brother caught yellow tail in Mexico, and it had been frozen fresh for about 3 weeks when I decided to make this meal. My father filleted the fish so that I could put the sauce on both sides and get the baking time right. We loved it with this sauce. Side dish was also good. I would definitely make this one again!

By: Kelley
Posted: Dec 04, 2018
Diet: Original

I love everything about this recipe - so fast, great for make ahead lunch just make extra lentil, and so so so yummy and healthy. Let's do more of these! I added bay leaf to the lentil, plus shredded carrot and diced tomatoes.

By: Melanie
Posted: Dec 02, 2018
Diet: Original

This was nice and something a little bit different. I used about half the called for amount of capers.

By: Carli
Posted: Nov 30, 2018
Diet: Original

A perfect delicious and healthy weeknight meal that feels like it came from a restaurant.

By: Jenny
Posted: Nov 29, 2018
Diet: Original